Bloating 101: How to make your tummy feel better?

(CMR) Bloating is a very uncomfortable experience for many people. Females often complain about feeling bloated, especially those conscious about how big their tummy is. But what exactly is bloating, and what are the causes?

Bloating makes some people feel gassy, full,  heavy, or uncomfortable, especially after meals. It can be visible or simply a feeling. While the reason for bloating for most people is too much intestinal gas, bloating can be caused by several things.

It may also be a symptom of irritable bowel syndrome, inflammatory bowel disease, and other gastrointestinal disorders.

While there are several causes, abdominal bloating has also been caused by three simple things that are often overlooked: eating Irritable food, an imbalance of bacteria, and low stomach acid.


Irritable foods– Many of the problems faced with bloating comes down to the food we eat. Overeating, eating too much fried foods, too much fiber, and even some vegetables can cause bloating.

Imbalance of Bacteria– dysbiosis, an imbalance between favorable and unfavorable microorganisms in the gut, can cause bloating.

Low stomach acid- Sometimes, some people complain of bloating within minutes of eating proteins. They may also find they belch a lot. When there is not enough stomach acid to break down protein, food sits undigested in the stomach longer. This gives a feeling of feeling bloated.

In many cases, abdominal bloating symptoms can be diminished or even prevented by adopting a few simple lifestyle changes such as losing weight if you’re overweight.

To reduce swallowing too much air: 

-Avoid chewing gum

-Chewing gum can cause you to swallow extra air, which can lead to bloating.

-Limit your intake of carbonated drinks.

-Avoid foods that cause gas, such as vegetables in the cabbage family, dried beans, and lentils.

-Eat slowly and avoid drinking through a straw.

-Use lactose-free dairy products (if you are lactose intolerant).

Probiotics may also help with repopulating healthy gut bacteria.

Abdominal massages may also help reduce abdominal bloating.

Talk to your doctor if lifestyle changes and dietary interventions don’t relieve abdominal bloating. If your doctor finds a medical cause for your bloating, they may recommend medical treatments. Treatments may require antibiotics, antispasmodics, or antidepressants, but it also depends on your condition.

Consult your doctor if bloating is accompanied by any of the following:

-Severe or prolonged abdominal pain

-Blood in stools, or dark, tarry looking stools

-High fevers


-Unexplained weight loss

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Renae Stampp

Renae Stampp

A regional writer with almost 10 years of experience working in various news media including two major media houses in Bermuda and Jamaica. Renae provides professional content for our regional and international audience.

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